terça-feira, 9 de abril de 2013

Tips para ser saudavel e mais...

Lá está...não é como se já não se soubesse, mas...

1) Creating a Mindset: The first thing is to master your own mind and create a mindset that keeps you motivated for loosing body fat with the broader aim of staying healthy.
2) Calculation is the key: We have to ensure that an appropriate balance is maintained between the food we eat and the amount of calories we burn. To that end we must set a definite goal of tracking calorie intake and expense along with a sense of balance that we can dynamically manage.
3) Drink tea: Researchers across the globe have found that people who drink tea have a relatively low BMI (body mass index) and body fat.
4) Decreasing or Eliminating Carbohydrates: Carbohydrates can create a favorable environment for gaining fat but are also necessary for good health. You need to have them in your diet but within healthy limits. It is like driving on a freeway. You want to feel the speed without attracting a ticket.
5) Eat more veggies: Eating more vegetables will not only add to your skin’s gloss but also fill up your stomach without inundating your system with hundreds of calories. The bottom line is to have them as nature intended them to be consumed, without any high calorie cheese or mayonnaise dressings.
6) Eat more protein: Plan your diet in such a way that lean protein replaces fat creating carbohydrates. This will satisfy your hunger pangs as well as enhancing your overall metabolism.
7) Eating Protein Frequently: A very important point in planning protein consumption is to avoid ingesting all the protein at one meal, rather consume protein throughout the course of your daily diet. This will help in faster digestion of protein and will keep you on your overall fat reduction agenda.
8) Start meals with a salad: Salads (without high calorie fat dressings) will fill up your stomach and will eventually help you consume fewer calories through the course of your meal.
9) Include low-fat water based soups as snacks with a salad as it will fill you up with relatively fewer calories.
10) Weigh and measure foods: The best way of tracking the amount of your consumption is to use tools such as a food scale, measuring cups and spoons. Keep them handy.
11) Switch to calorie free drinks: In a solid or liquid form,Calories count, an attribute of calories which is extremely annoying to people who are trying to cut down on fat.
12) Journaling your Consumption: The simplest way to monitor your consumption is to keep a record of it in a journal.
13) Eat breakfast: People who eat breakfast are more successful with long-term weight maintenance programs. Therefore ensure that you are eat breakfast every morning.
14) Laugh often. A study of Obesity found that those who laughed hard for approximately 10-15 minutes every day burned an additional 10-40 calories. Now add that to the fact that people who laugh often are considered more sociable. So a slim and socially liked person is on the other side of your regular laughter.
15) Do not store junk snacks: Keeping chips, dips, and other high fat snack foods out of the house is very important. It is not about will power, it is about being realistic and pragmatic.
16) Slow down: It takes 15-20 minutes for the stomach to sense it’s full. If you eat your food slowly and take your time while chewing food, it will factor in the slow response rate of the stomach to its advantage.
17) Alcohol: Monitor your alcohol content as alcohol provides 7 calories/ gram. Try to limit your alcohol intake to one drink a day.
18) Regular Exercise: The most obvious way to maintain proper weight and good health is to exercise regularly. Strict adherence to your exercise schedule is a must to any “lose that fat” regimen.
19) Lift weights. Lifting weights will tone and build more muscle and burn more calories. So if possible challenge gravity in small installments, as often as you can.
20) Reduce Fatigue: Cutting down the rest time between sets of the exercise being done is important. This will increase the calories being burned as your heart rate will be elevated for a longer stretch of time.
21) Jogging: Avoid just strolling in the parks. Various studies have proven that running in intervals is a more effective way of losing excess fat.
22) Choice of Exercise: Do full body exercises, such as squats, dead-lifts, pull-ups, chin-ups, push-ups etc instead of exercising just a specific muscle group. It brings the whole body in play and thus enhances calorie consumption.
23) The Staircase: Instead of using escalators and elevators walk on the staircase. In other words the corporate ladder is not the only ladder you should endeavor to scale.
24) Do not grocery shop while Hungry: Hungry grocery shopping is a strict no no, as you will end up buying junk food which will jeopardize your goal of being slim.
25) Eat Oats: Instead of eating a high sugar breakfast, eat plain rolled oats. A single serving of oats would render fewer calories as compared to the sugar coated alternatives.
26) Skip the Dessert. There are no footnotes to this option. Sugar Discipline is a non negotiable condition of the slimness contract.
27) Share your meal: Whenever you are eating out, make sure that you share your meal with your companions. It reduces the helping size and promotes goodwill between friends.
28) Avoid socializing near food tables: At a party one should avoid hanging out near the food tables as it is more likely that you will eat the food even if you are not hungry.
29) Fidget: A research proved that those who fidgeted more often and changed posture frequently, weighed relatively less than people who did not. Now we do not recommend that you lose that poise and become a seated ballerina, however a little physical movement will give some calories a run for their value.
30) Commence your day with water: Instead of starting your day with a soft drink or a juice, make sure that the first thing you consume every morning is water.
31) Count it: With the help of a pedometer make sure that you count your steps and walk at least 10,000 steps a day . Park your car occasionally and simply walk to your destination.
32) Early Exercise: You are more likely to accomplish your exercise schedule if you do it first thing in the morning. Do not postpone till dusk what can be accomplished at dawn.
33) Be honest with yourself. Ah come on, it is your life. We do not even need to put this here.
34) Pictures: Take before and after pictures and write down your goals. They are great motivators on your journey and believe me, you will need lot of that motivation to keep up with all the challenges that will come.
35) Commuting: When possible use your bike or walk to do your errands. Give your car a rest as often as you can. It has earned it.
36) Do not forget the fiber: The fiber focus should not be lost as it acts as a sponge in the body absorbing water and making us feel full.The more fiber you consume the less hungry you will feel. Replace one mid day meal with a large and a healthy salad.
37) Eggs: Eat whole eggs as a regular part of your diet. This will keep you from eating less healthy things like bagels.
38) Avoid Dense Foods: Eat foods which are high in water content and low in calories such as fruits, veggies, soups, salads.

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